Warm Up
3 rounds
1 min row
8/8 suitcase deadlifts
8/8 single arm push press
8 box jump, step down
:10-15 L-sit Hold on rings

Strenght
FS/BS Squat Program Practise 4
3x2 Pause Front squat @60-65%, as explosive as you can!
3x3 back squats @60% as exposive as you can!
rest 2.5-3 min bwn sets

Emom 6
2 squat snatch @65-70%
rest few minutes and start c&j
Emom 6
2 clean&jerk @65-70%

Metcon
21-15-9 reps for time
deadlifts @40% of 1rm
box jumps 60/75cm (masters 45+ 50/60cm)
goal is to fast and semilight unbroken sets

Optional Accessory Work
3x8+8 step back lunges @light weight, fast up)
3x12-20 hollow rocks + 10 sec flutter kics
rest 1.5-2.5 min bwn sets